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Dolphin Pose: Step-by-Step Instructions

Come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor.
Curl your toes under, then exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the p***s. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone. Hold your head between the upper arms; don't let it hang or press heavily against the floor.
You can straighten your knees if you like, but if your upper back rounds it's best to keep them bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.Stay between 30 seconds to one minute. Then release your knees to the floor with an exhale.

Jogging is a form of sustained running or trotting at a steady and slow pace. It is much slower than running but is faster than walking. The main purpose of jogging is to maintain your tempo without causing much strain to the body. This is less taxing on the body, consumes much lesser energy and thereby, helps to sustain for a longer time.

Garland pose

Move your feet out to the edges of your mat and bend your knees, coming into a squat. The toes may turn out if necessary. If your heels do not reach the floor, take a rolled up blanket under them.
This is a position that is quite natural for children but we lose the knack for it as adults. It's great for the hips and to counteract the effects of too much sitting in chairs and riding in cars. It's also a very useful pose if you like to garden.

Here some yummy healthy snacks you can try:

1. Mixed nuts
2. Red bell pepper with guacamole
3. Greek yogurt and mixed berries
4. Apple slices with peanut butter
5. Cottage cheese with flax seeds and cinnamon
6. Celery sticks with cream cheese
7. Kale chips
8. Dark chocolate and almonds
9. Cucumber slices with hummus
10. A piece of fruit

Standing Forward Bend

Exhale and fold ovеr your lеgs into a forward bеnd. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head hang heavy. Slowly straighten the legs if you like, but keep the head hanging. The feet can be touching or hip's distance apart, whichever feels better.

Raised Arms Pose

Inhale and bring your аrms up and over your head. Raised arms pose is your bаsic morning stretch, but you are focusing on keeping the good alignment you established in mountain pose.
Stay grounded in the heels and keep your shoulders moving away from your ears at the same time that you reach up through your fingertips. Your gaze can come up to the hands, which can be shoulder's width apart or pаlms touching.